I am lost with this calculations, I am aiming to a 2,300 intake (I am 31 years old, 229lbs, and 6.2 of height. my goal is to jog for 40 minutes daily and take the 3 liters of water, please let me know if you have any advice to get my goal.

2 pounds of body fat = 7000 calories -This is the amount of calories that you have to net(burn) each week.

7 days in a week divided by 7000 calories (2 lbs of body fat) = 1000 calories per day that need to be burned en order to stay on target.

Chrisduque: I would input as a test in the "Enter Exercise" for 40 mins and the correct speed that you are running and see what it give for calories burned. I would then take the total number of calories that it gives you for what you would burn (resting, sleeping, running) subtract 1000 and that will tell you how many calories you can eat to net -1000.

Another member posted that he sees better results when he only inputs exercises that raise the heart rate. I am going to follow that advices as well.

So my total exercise calories for the day is 3312 calories. I am going to subtract 1000 (the amount of calories i want to burn/net for the day) and i get 2312. That would be total amount of calorie intake for that day. I am trying to keep myself on a 2000 calorie per day diet (so far I am finding it to be difficult but I hope to adjust soon).